How To Create A Balanced Meal

Nutritious foods are essential for maintaining health, increasing energy and keeping the majority of illnesses away. Creating a balanced meal is easy as long as you know what you should be eating. Whether you’re plant-based, pescetarian or enjoy eating meat, here are some simple guidelines you can implement to ensure you’re fuelling your body with a diverse range of vitamins and minerals.

I suggest splitting your foods into five categories. Including each category on your plate ensures you’re consuming a variety of essential nutrients. The categories are:

• Grains or starch

• Cooked vegetables & fungi (mushrooms)

• Raw vegetables

• Protein

• Healthy fats

& extra points for herbs and low-sodium fermented veg like kimchi or sauerkraut.

Grains or Starch

Grains and starch are important sources of dietary fibre and are necessary for the health of our digestive system and to regulate bowel movements to ensure a clean and healthy colon. These foods have been shown to improve cholesterol, blood sugar and blood pressure - reducing the risk of major diseases such as diabetes, bowel cancer and cardiovascular disease.

They’re also high in B vitamins, magnesium, zinc and iron which help to increase oxygen and blood circulation, improve immunity and enhance the nervous system to improve mood and cognition.

Some of my favourite sources include; brown rice, barley, quinoa, potatoes, buckwheat and oats.

Cooked Vegetables & Fungi

Cooking vegetables can make them easier to digest and absorb certain nutrients. For example, lycopene, a carotenoid that aids in the reduction of heart disease and cancer, is increased in cooked tomatoes, while beta carotene is increased in cooked carrots, improving immunity, skin, vision and eye health.

Mushrooms are rich sources of fibre, protein, selenium and antioxidants, reducing the risk of serious illnesses including dementia, cancer, heart disease and diabetes.

My go-to’s are broccoli, cauliflower, zucchini, capsicum, enoki, button and oyster mushrooms.

Raw Vegetables

While cooking vegetables can help boost the content of some nutrients, others are lost when heated. Certain minerals and vitamins may be reduced by up to 70 per cent so it’s always a good idea to add a cup or two of raw veg to your meals.

My favourites are kale, carrot, spinach and cabbage.

Protein

Protein is important for a whole host of bodily processes from muscle building, tissue repair, metabolic functions and hormone production.

The amount of protein you need to consume daily depends on your health goals. If you’re an athlete you need slightly higher levels in your diet. If you’re eating for longevity, however, you’re best off limiting your consumption.

Some good choices are tofu, tempeh, beans and lentils. If you’re a meat-eater always go for lean cuts of meat or fish.

Healthy Fats

Healthy fats refer to unsaturated fats - monounsaturated and polyunsaturated. These have multiple benefits such as regulating hormonal and reproductive processes in women, reducing the risk of heart disease and stroke, improving cognition and maintaining the youthful appearance of skin, hair and nails.

Sources include avocado, tahini, and all kinds of nuts and seeds. But be careful not to overdo these as the calories can add up quickly. My approach is to sprinkle a few crushed nuts or seeds onto my meals to ensure I get all their benefits without the caloric overload.

Herbs & Fermented Foods

Fresh herbs are a great way to increase the nutrient profile of your meals while adding a boost of flavour. My favourite kinds are parsley, coriander and mint.

Fermented foods are amazing sources of probiotics that are beneficial for a healthy gut microbiome, reducing your risk of immune and gastrointestinal diseases. The majority of the population already has too much salt in their diet so always opt for the low-sodium varieties. 

Aim to switch up your sources of each food category every week to diversify your good gut bacteria and fuel your body with a variety of essential nutrients. To make your life a whole lot easier, set aside a few hours on a Sunday to prep your ingredients and have everything ready and waiting for you for the week ahead.

If you’re looking to adjust your eating habits and would like some help, make an appointment. Together, we can explore your diet and lifestyle and create a treatment plan tailored specifically to you.